Glute Bridge
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Gluteus Maximus
Secondary muscle groups
Hamstrings, Erector Spinae
Movement pattern
Hip Extension
Training goal
Maximal Strength, Injury Resilience
Sport
General Athletic Development
Overview
Purpose. Build hip extension strength and glute activation with a low-load bridging pattern that is easy to coach.
How it fits the system. A beginner-level hip extension entry in the Strength section, programmed to develop maximal strength, injury resilience. Related work in the library: Trap Bar Romanian Deadlift and Cable Pull-Through.
Primary muscles
Gluteus Maximus
Secondary muscles
Hamstrings, Erector Spinae
Movement pattern
Hip Extension
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
1. Lie on your back with the knees bent and the heels roughly a hand's length from the hips.2. Brace the trunk gently and tuck the pelvis so the lower back flattens against the floor.3. Drive through the heels and lift the hips until the shoulders, hips and knees form a straight line.4. Squeeze the glutes for one to two seconds at the top, then lower under control.
Coaching Cues
- Push the floor away through the heels, not the toes.
- Ribs down and posterior pelvic tilt before you lift.
- Finish with the hips, not by arching the lower back.
- Pause and squeeze for a full second at the top.
Common Mistakes
- Hyperextending the lumbar spine to fake extra height.
- Driving through the toes so the quads and hamstrings take over.
- Letting the knees drift apart or collapse inward.
- Using a fast, bouncy tempo that removes tension from the glutes.
Progressions & Regressions
Progressions
Feet-elevated bridge, single-leg glute bridge, then barbell hip thrust.
Regressions
Shorter range of motion, or an isometric hold at a comfortable hip height.
When to Use It
When to use
In a warm-up to prepare the glutes, or as accessory strength work for beginners and in early return-to-training.
When not to use
Where lying supine is uncomfortable, or where end-range lumbar extension provokes symptoms.
Programming
2 to 3 sets of 8 to 15 repetitions with a one to two second hold at the top.
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